The Anywhere Workout

Sometimes it’s hard to find a time and place to exercise, especially when you travel. My “Anywhere Workout” makes it easy to exercise whenever and wherever you want. There is no equipment needed and you can use the workout either travelling or at home. The variety of exercises will give you a total body workout. You can make it longer or shorter based on the repetitions.

Pose on Toes – 8 repetitions
•Stand tall, lift your chest, and lengthen your spine.
•Bring your feet hip width apart. Bend your knees and push your butt back as though you are coming down to sit in a chair.
•Bring your arms straight out in front of you from the shoulders.
•Hold for 5 breaths. Then rise up on your toes and hold for a full breath.
•Return to starting position with bent knees and butt pushed out. Continue the sequence toes and squat.

Frog Squats – 10 repetitions
•Stand tall, lift your chest, and lengthen your spine.
•Place your heels close together and your toes pointing out to the side.
•Lift your arms up over your head.
•Bend your knees, bringing your hands to the floor between your feet.
•Your heels will naturally come up off the ground.
•You will be in a squat position like a frog getting ready to jump.
•Take a full breath and come up.

Donkey Kicks- 15 repetitions on each side.
•Come to your hands and knees on the floor.
•Extend your right leg straight out from your hip and bend your knee.
•Flex and lift the foot as though you are reaching for the ceiling.
•Lower back to hip level. Continue the up and down movement.

Gate Pose Leg Kicks- 10 repetitions on each side.
•Come up on your knees and then extend your right leg out to the side.
•Keep the right foot flat on the floor. The left knee stays down.
•Put your arms into a T and side bend to the right taking your right hand down and placing it on the floor.
•At the same time lift your left leg up and straight out from the hip.
•Lower the leg to the floor and then lift back to hip level. Continue the lift and lower.

Gate Pose Leg Kicks Variation 2- 10 repetitions each side.
•Come up on your knees and then extend your right leg out to the side.
•Keep the right foot flat on the floor. The left knee stays down.
•Put your arms into a T and side bend to the right taking your right hand down and placing it on the floor.
•At the same time lift your left leg up and straight out from the hip.
•Move the left leg forward away from the body and then bring it back and lined up with the hip.
•Continue this in and out movement.

Arm and Leg Stretch - 8 full repetitions
•Come to the floor on your hands and knees.
Bring your hands shoulder width apart and line them directly under your shoulders.
•Your knees are hip width apart and lined up directly beneath your hips.
•Lengthen your spine from the crown of your head through your tailbone.
•Lift your right arm straight out in front of you even with your shoulder and your left leg straight out behind you even with your hip. Engage your core in order to keep your balance. Keep your back straight, not arched.
•The arm is at shoulder height and the leg is even with your hip.
•Come back to start and repeat the position with the opposite arm and leg. Do both sides equals a count of one.

Plank Pose – repeat 3 times holding for 5 breaths each time
•Come to the floor on your hands and knees.
•Bring your hands directly under your shoulders and shoulder width apart. Your knees are hip width apart and lined up directly beneath your hips.
•Make sure your elbows and arms are straight. Do not over-extend the elbow, keep it a little lose.
•Engage your core as you stretch your right leg straight out behind you with your toes touching the floor. Then extend the left leg.
•Keep your butt lowered. Your backside should be nice and flat, lifted slightly in the front.

Corkscrew – 10 repetitions
•Lie on your back with your arms resting at your sides and legs lengthened out long.
•Engage your core and lift both legs straight up in the air.
•Begin to move the legs together in a circle. Keep your lower back glued to the floor and arms on the floor at your side.
•Finish and reverse.

Double Leg Stretch 8-10 repetitions
•Lie on your back with your feet lifted, knees in a table top position.
•Bring your hands and place them on your knees.
•All at the same time:
Lift your head and shoulders
Lift your arms up and over your head
Straighten your legs and lift them slightly higher than tabletop
•Then return to start and repeat.

I hope you enjoy the “Anywhere Workout” and find it useful.

Always check with a medical professional before starting this or any exercise program. Be healthy, be happy!